Strength & Conditioning - Sabina Skala: Week 3, Day 3

These workouts were designed by strength and conditioning coach and MMA training expert Sabina Skala. Sabina prepared this program for professional fighter Richie J. Edwards to build strength and power. The workouts are presented exactly as they happened without modifications. They will be posted three times per week, but you can adjust them to fit your own MMA or BJJ training schedule. To learn more about Sabina's approach to coaching MMA fighters, read her article, "How to Train Strength and Conditioning for MMA."

Week 3, Day 3: Power Phase, Day 1

Warm up with joint mobility.

A.

3 Rounds:

10 sec work/1 min rest

Warrior star jump (aim for 10 reps)

Round 1 - 8 reps

Round 2 - 8 reps

Round 3 - 9 reps

Rest 2 mins

B.

3 Rounds:

10 sec work/1 min rest

Sprawl (aim for 7+)

Round 1 - 8

Round 2 - 7

Round 3 - 8

C.

Hang clean technique recap; build up to 57.5kg Hang Clean

4x3 reps @ 57.5kg Hang Clean + 5x Tuck Jump

Active Rest: 2 mins in between rounds

D.

4 Rounds of 20 sec work and 10 sec to change the position (4 mins in total):

1 round looks like:

V Sit Up: 20 sec

Gecko: 20 sec (In the plank position bring one knee to your elbow and alternate - aim for 1 rep per second, right knee to right elbow, left knee to left elbow etc)